Need a head count for the BBQ. Please sign up!
Strength: Deadlifts
10 @ 50
10 @ 60
8 @ 75
6 @ 85
4 @ 90 of 1RM
For time:
100′ Walking Lunges
75 D/U’s
50 Box Jumps 24″/20″
25 Push Up
25 Pull Ups
50 Box Jumps
75 D/U’s
100′ Walking Lunges
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. 5RFT 10 HSPU 20 OH Walking lunges 45/25 30 Weighted Sit Ups 45/25 20 min cap rest 3min tribal games wod 10 Min Amrap 50…
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow
For time: 50 D/U’s before each round of Snatches 155 pound Snatch, 9 reps 21 Burpees 155 pound Snatch, 15 reps 15 Burpees 155 pound Snatch, 21 reps 9 Burpees155
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups